2 today

15 minute AMRAP

10 Pushups
15 Wallballs
20 Double unders

6 rounds even


And then...

5-5-5-5-5

135-135-155-175

7 rounds

10 Abmats
10 20" Box step ups holding 45 lb plate
10 Pullups
10 Double unders
10 KB swings at 50lbs

23:00

Wed Thrusters 3-3-3-3-3-3-3

95-115-135-155-175

Triple WOD Monday

35 min time cap
Run 400
21-15-9
115lb Back squat and Push Press
Run 200
21-15-9
Dips and Burpees
Run 200
150 Box Jumps
Run 400


Got to 50 box jumps in 35 min

Ness Lake

21-15-9
Double Unders
Stump cleans and over the shoulder
KB Swings (50lbs)

D 10:38
T 8:30
Q 7:30
M 10:10 @25KB (double singles)

Stettler

Monday off
Tues- 25,25,50
20,20,40
15, 15, 30
10,10, 20
5,5,10

Pullups, Thrusters, Skips

D at 25lb DB's and ring rows (13:30)
M at 15lb DB's and ring rows (16:20)

Run 30sec walk 30 sec

Calgary lake run
30 sec on 30 sec off
2.5 km maybe

15:15

Saturday Calgary

In a globo gym
5 reps on the minute for 5 minutes of
135lb clean
and then 3 reps on the minute for 10 minutes of:
135lb clean

Penticton Helen (sort of)

Run 400
15 KB DL (50, 25)
12 Jumping Pullups
x 5 rounds

D- 23:00
Lisa 29:30
Mel 13:00 (3 rounds, 200m)

Penticton Tuesday

Tabata
Push, Sit, Squat with Lisa

68, 69, 120

Sat rest, Sun Tri

Sprint triathlon
1:46:30  (correction: 1:39)

then 10 hours later
KB and burpee ladder with Mike

9 and 16 (prev 8 and 15, 8 and 13) @50lbs

Mike 8 and 15 @25lbs

"Restlessness is discontent and discontent is the first necessity of progress. Show me a thoroughly satisfied man and I will show you a failure."
-Thomas A. Edison

Rest rest and ride

Wed, Thurs nothing
Friday
10+ km ride with sister

2 days to the race

Run and rest

Monday: night run on golf course 5km untimed
Tuesday: rest